Turn your typical walking workout into supercharged steps by adding a few smart strength moves. Burn fat, tone muscles and peel off pounds at the same time. All of these steps in 30 minutes.
The workout
Trainer Abbie Appel, creator of the DVD Step Strong and Stable, designed this fun, effective get-lean routine to help you firm up and slim down, fast! The perform-anywhere program consists of five mini walk-burst-tone circuits. Breeze through them without a break up to four times a week on nonconsecutive days to look sexy head to toe in only one month.
Walk. Warm up by beginning each circuit by jogging or walking in place for four minutes at a brisk pace.
Burst. Move directly into a one-minute high-intensity drill. Pick one of these high-energy moves, or freestyle: Running in place with high knees, use a skipping ropes, try doing jumping jacks- anything that gets your blood pumping and fat burning! Adding these little energy surges may fight flab 36 percent better than a steady-paced stroll, a study at the University of Guelph in Ontario found.
Tone. End each circuit with a stop-and-tone move. Do two sets of the indicated reps to get a leg up on a fitter physique.
Technique tips Amazing arms Swing arms front to back, elbows bent, keeping shoulders relaxed. Wave good-bye to jiggle! Awesome abs A firm, flab-free belly is within your reach. Concentrate on engaging stomach muscles as you move. Tight tush For maximum fanny firming, head for hills and squeeze those glutes as you push off your rear foot. Lean legs Lengthen your stride to recruit your inner and outer thigh muscles. You don’t have to worry about wearing skirts or hot shorts when your legs look lean.
Burst 1: Prussian march
Stand with a ledge or a step on your right. Step right leg up and pump arms as you quickly drive left knee up toward chest (as shown), then lower to ground. Continue for 30 seconds. Switch legs; repeat.
Burst 2: Scramble
Lean on ledge in a push-up position, arms straight. Quickly bring one knee at a time toward chest (as shown). Continue, quickly alternating knees, for one minute.
Burst 3: Shimmy step
Stand on ledge so heels face out. Raise arms overhead as you step down with left leg (as shown). Continue for one minute, alternating leg.
Speed up the rate on firming up by following one simple key.
The key? Stretch out every exercise over a full 90 seconds. “Stop-and-hold training is more effective than traditional strength training because it maximizes muscle tension throughout the total range of motion,” says Pete Cerqua, author of The 90-Second Fitness Solution (Atria Books), who created these slow-mo moves.
You will need a pair of 5 to 10 pound weight and a stability ball.
Perform one repetition on each side of each sculptor muscles two times a week on nonconsecutive days.
Arm accentuator
Stand with feet hip-width apart, a weight in each hand, arms down. Raise arms out to sides a few inches and hold for 10 seconds. Repeat this stop-and-hold pattern four more times, ending with arms at shoulder height (as shown). Slowly lower arms in four 10-second increments.
• works shoulders
Tush tightener
Stand with feet hip-width apart; raise arms to shoulder height for balance. Bend knees and slowly squat about one third of the way down to floor; pause and hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending in a deep squat (as shown). Slowly rise in four 10-second increments.
• works butt, thighs
Belly buster
Lie faceup with legs extended straight up, arms out to sides, palms down. Keeping legs together, lower legs a few inches to left; pause and hold for 10 seconds. Repeat this stop-and-hold pattern four more times, ending with legs just above floor (as shown). Raise legs back to center in four 10-second increments. Repeat on opposite side.
• works abs, obliques
Total toner
Lie faceup, head and upper back on ball, hips raised and aligned with torso, a weight in both hands, arms extended to ceiling. Lower arms behind you 2 inches toward floor; hold 10 seconds. Lower 2 inches more; hold 10 seconds. Repeat three more times, ending with arms parallel to floor (as shown). Raise arms in four 10-second increments.
• works triceps, chest, back, butt, thighs, hamstrings
Lower-body buffer
Stand with feet staggered, left foot in front of right, right heel lifted, a weight in each hand. Bend knees and lunge down 2 inches; hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending in a deep lunge (as shown). Slowly return to standing in four 10-second increments to complete rep. Repeat on opposite side.
• works butt, thighs
Bust booster
Start in push-up position with hands slightly wider than shoulders. Keeping neck in line with spine, lower 2 inches; hold for 10 seconds. Lower 2 inches more; hold for 10 seconds. Repeat pattern three more times, ending just above floor (as shown). Straighten arms in four 10-second increments.
• works chest, shoulders, triceps
Back attack
Lie facedown with torso on ball, feet wider than hip-width apart, a weight in each hand, arms down, palms facing each other. Raise arms out to sides a few inches; hold for 10 seconds. Repeat stop-and-hold pattern four more times, ending with arms at shoulder height (as shown). Lower arms in four 10-second increments.
• works back, shoulders, triceps
Plateau is a dreaded word when it comes to exercise. You finally started shaping your body back into good shape. Everything was going great during the first few weeks. You look fit and fabulous. Your muscles are back in shape. The flabby arms you once have are now toned. You were at the peak of a consistent work out until suddenly the results just stopped!
This phase called exercise plateau is an obstacle that exercisers need to overcome. No matter how often we exercise, it is very likely that we fall and commit exercise plateau. It is a point when we just stop exercising. Know how to handle this dilemma with these exercise plateau breakers.
Take an active rest
It maybe time for an active rest when exercise plateau hits you. Take a week off from structured exercise. Take leisurely walks, play with your kids, or take another form of work out like yoga or Pilates. Active rest refreshes the mind and the body to allow overworked muscles to rest and rebuild. This change in your routine will make you more strong and ready for new challenges.
Time to eat
As your fitness level increases, your metabolism and caloric needs increases. When you hit plateau, determine how much you need to consume. You may need to eat more than you have in the past. Your body will then continue to increases its fitness level. Eat more if you are often hungry. It is a clear sign that you need to eat more to sustain your exercise program.
Add variety to your exercise program.
Your body will eventually run on a cruise control or plateau if you keep on doing the same workout routine over and over. Try new cardiovascular activities or use free weights if you always use machines as part of your strength training. Variation in your routine will surprise the body and force it to adapt to a more advanced level of fitness.
Double up the intensity on different days
Cross training allows your body to be consistently challenged in order to lose weight and increase fitness. It is not good to follow to a single or a couple of types of exercises. Your body adapts and could set itself in a cruise control. Should you choose to use the treadmill, mix it up and try using a combination of different machines, such as an Elliptical spending 10 minutes on each machine. Every time you change exercises, different muscles are used; it will keep the body from becoming complacent and lazy. It will eventually help you get out of your fitness rut.
Sleep
The lack of sleep can greatly affect your performance and progress on exercise. Make it a habit to get the right amount of sleep for your body to allow recovery time of the muscles. Muscles reshape on a maximum effective level when given enough time to recover, it only happens at rest not during active workout. Getting enough sleep can also ensure that your next exercise session will be a challenging work out.
What should I do if I don’t see any results?
Don’t lose hope if you won’t see any results. It might take a bit longer than you would have expected. Your body may need more time to adjust to a new body weight or fitness level.
The best thing to do is to ride the plateau but at the same time keep up with your routine. Don’t stress about exercise plateau, your body will break through the plateau when it’s ready.
Arm accentuator
Tush tightener
Belly buster
Total toner
Lower-body buffer
Bust booster
Back attack
Plateau is a dreaded word when it comes to exercise. You finally started shaping your body back into good shape. Everything was going great during the first few weeks. You look fit and fabulous. Your muscles are back in shape. The flabby arms you once have are now toned. You were at the peak of a consistent work out until suddenly the results just stopped!